Thursday, September 21, 2017

Partner Friday

Just a reminder, after this week, we will move Partner day to Wednesday and we will do Lurong on Friday. This will only be for the next 4 weeks until Lurong is over.

Group warm up:
Line Drills
Hip mobility

Strength
Back Squat
3x3 @80%

Then...
Pausing Back Squats (3 seconds)
2x5 @40%

Metcon:
5 min AMRAP
200 Meter row per person
in the remaining time - as many elbow planks to Pushups as possible (remember not to do these on a carpeted mat!)

Straight into
5 min AMRAP
200 Meter Row per person
in the remaining time - as many Hang Snatches as possible 95/65, 75/55, 55/35

Straight into
5 min AMRAP
200 meter row per person
in the remaining time - as many Partner Pass-the-plate situps 45/25